Sun Mon Tue Wed Thu Fri Sat

29

30

31

Jan | 1

2

  • Elliptical Calory 2.5 mi TT
  • Seated Cable Row 20-15-12-8-6-6-8-20
  • Lat Pull Down 20-15-12-6-1-1-6-20

3

  • Deadlift 20-15-10-6-1-1
  • Elliptical Calory 2.5 mi TT
  • Lifting: Shoulder Press, Shoulder Press Behind The Necks, Lateral Raises, 2 and more

4

  • Dip (Parallel Bars)s : 5x10
  • Lifting: Bench Press (close grip)s, Dumbbell Hammer Curls, Tricep Pull Down (Rope)s and Preacher Curls

5

6

7

  • Bench Press 20-15-12-6-3-3-3-6-15-20
  • Incline Bench Press 20-15-12-6-1-1-6-20
  • Chest Fly Machine 20-15-12-8-6-6-15-20

8

9

10

11

12

13

14

15

16

17

18

  • Bench Press 20-15-12-6-3-3-3-6-15-20
  • Incline Bench Press 20-15-12-6-1-1-6-20
  • Chest Fly Machine 20-15-12-8-6-6-15-20

19

20

21

  • Lat Pull Down 20-15-12-6-1-1-6-20
  • Seated Cable Row 20-15-12-8-6-6-8-20

22

23

24

25

26

27

28

29

30

31

Feb | 1